What are Cereal food comparisons?

Cereal food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

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Crispy Rice And Wheat Flakes, Chocolatey Chunk vs Apples & Cinnamon Protein Instant Oatmeal, Apples & Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Rice ... Food 1 Food 1 • HANNAFORD BROS. CO. Crispy Rice And Wheat Flakes, Chocolatey Chunk	43.0	387	80.7	29.0	9.7	6.5	6.5
Apples & Cin... Food 2 Food 2 • WAL-MART STORES, INC. Apples & Cinnamon Protein Instant Oatmeal, Apples & Cinnamon	57.3	385	65.4	23.1	7.7	3.9	19.2

Rice Squares Oven Toasted Cereal, Rice Squares vs Mountain Muesli, Cranberry Hazelnut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Squares... Food 1 Food 1 • SHURFINE Rice Squares Oven Toasted Cereal, Rice Squares	45.3	370	85.2	7.4	—	—	7.4
Mountain Mue... Food 2 Food 2 • MOUNTAIN MUESLI LLC Mountain Muesli, Cranberry Hazelnut	61.6	389	64.9	15.8	8.8	10.5	10.5

Wheat Cereal, Sweetened Puffed vs Corn Squares Oven Toasted Corn Cereal, Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Cereal... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Wheat Cereal, Sweetened Puffed	45.7	370	88.9	51.9	3.7	—	3.7
Corn Squares... Food 2 Food 2 • ALDI INC. Corn Squares Oven Toasted Corn Cereal, Corn	65.0	385	87.2	10.3	2.6	—	7.7

Vanilla Almond & Honey Multi Grain Instant Hot Cereal, Vanilla Almond & Honey vs 100% Whole Grain Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Almo... Food 1 Food 1 • GLENCOURT INC. Vanilla Almond & Honey Multi Grain Instant Hot Cereal, Vanilla Almond & Honey	50.2	381	71.4	21.4	9.5	7.1	11.9
100% Whole G... Food 2 Food 2 • SAVE MART SUPERMARKETS INC. 100% Whole Grain Oats	45.6	375	67.5	—	10.0	6.3	—

365 Everyday Value, Organic Raisin Bran Cereal vs Multi Grain Shapes Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
365 Everyday... Food 1 Food 1 • WHOLE FOODS MARKET, INC. 365 Everyday Value, Organic Raisin Bran Cereal	74.7	327	80.0	27.3	10.9	1.8	7.3
Multi Grain ... Food 2 Food 2 • THE KELLOGG COMPANY Multi Grain Shapes Cereal	53.0	382	88.2	20.6	8.8	4.4	5.9

Kellogg's Raisin Bran Cereal Family Size, 24 Oz vs Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Ra... Food 1 Food 1 • THE KELLOGG COMPANY Kellogg's Raisin Bran Cereal Family Size, 24 Oz	78.4	322	79.7	28.8	11.9	1.7	8.5
Cereal Food 2 Food 2 • POST CONSUMER BRANDS, LLC Cereal	86.2	375	83.9	41.1	5.4	3.6	7.1

Cheerios Strawberry Banana Sweetened Whole Grain Oat Cereal, Strawberry; Banana vs Apple Cinnamon Overnight Oats, Apple Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheerios Str... Food 1 Food 1 • GENERAL MILLS, INC. Cheerios Strawberry Banana Sweetened Whole Grain Oat Cereal, Strawberry; Banana	52.6	378	81.1	29.7	8.1	6.8	8.1
Apple Cinnam... Food 2 Food 2 • MUSH FOODS, INC. Apple Cinnamon Overnight Oats, Apple Cinnamon	47.4	135	19.9	5.0	2.8	5.0	3.6

Regular Instant Oatmeal vs Nutty Four Plus Granola, Nutty

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Regular Inst... Food 1 Food 1 • IGA, INC. Regular Instant Oatmeal	31.0	357	67.9	—	10.7	7.1	10.7
Nutty Four P... Food 2 Food 2 • KELLY'S FOUR PLUS GRANOLA Nutty Four Plus Granola, Nutty	30.2	500	60.0	13.3	6.7	23.3	10.0

Organic Ancient Grains Hot Cereal, Banana & Brown Sugar vs Cream Of Wheat, Instant Hot Cereal, Cinnabon, Cinnabon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Anci... Food 1 Food 1 • QUINOA CORPORATION Organic Ancient Grains Hot Cereal, Banana & Brown Sugar	66.1	360	74.0	24.0	6.0	5.0	10.0
Cream Of Whe... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Cream Of Wheat, Instant Hot Cereal, Cinnabon, Cinnabon	55.3	371	82.9	40.0	2.9	—	5.7

Quick Oats, Quick vs Montana's Hot Cereal, Roasted Ranch Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quick Oats, ... Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Quick Oats, Quick	44.4	375	67.5	—	10.0	6.3	12.5
Montana's Ho... Food 2 Food 2 • CREAM OF THE WEST INC. Montana's Hot Cereal, Roasted Ranch Oats	58.5	424	81.0	13.1	9.0	5.7	11.7

Kellogg's, Frosted Mini Wheats, Original vs Honey Pecan Snacking Granola Clusters, Honey Pecan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's, F... Food 1 Food 1 • MISTOLIN CARIBE INC. Kellogg's, Frosted Mini Wheats, Original	80.3	357	83.9	19.6	10.7	1.8	8.9
Honey Pecan ... Food 2 Food 2 • CREATIVE SNACKS CO., LLC Honey Pecan Snacking Granola Clusters, Honey Pecan	40.1	425	57.5	20.0	5.0	20.0	7.5

Cherry & Pecan Gluten Free Gourmet Granola, Cherry & Pecan vs Giddy Up & Go Granola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry & Pec... Food 1 Food 1 • MRS. BARR'S NATURAL FOODS Cherry & Pecan Gluten Free Gourmet Granola, Cherry & Pecan	28.6	464	60.7	17.9	7.1	21.4	7.1
Giddy Up & G... Food 2 Food 2 • MGWHIZ, INC. Giddy Up & Go Granola	38.0	421	55.8	18.6	9.3	20.9	9.3

Golden Honey O's Sweetened Cereal With Honey, Golden Honey O's vs Crisp Rice Cereal, Crisp Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Honey... Food 1 Food 1 • POST CONSUMER BRANDS, LLC Golden Honey O's Sweetened Cereal With Honey, Golden Honey O's	64.6	400	85.0	45.0	2.5	7.5	5.0
Crisp Rice C... Food 2 Food 2 • LANTEV DISTRIBUTING INC. Crisp Rice Cereal, Crisp Rice	100.0	390	87.8	9.8	—	1.2	7.3

Banana Nut Protein Instant Oatmeal, Banana Nut vs Peanut Butter & Honey Instant Oatmeal, Peanut Butter & Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Nut P... Food 1 Food 1 • ALDI INC. Banana Nut Protein Instant Oatmeal, Banana Nut	68.7	393	65.6	21.3	6.6	8.2	16.4
Peanut Butte... Food 2 Food 2 • WAL-MART STORES, INC. Peanut Butter & Honey Instant Oatmeal, Peanut Butter & Honey	55.8	300	53.3	13.3	5.0	5.0	15.0

Teff Porridge, Ivory vs Berry Crunch Sweetened Corn And Oat Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Teff Porridg... Food 1 Food 1 • COAST TO COAST PRODUCE Teff Porridge, Ivory	60.1	360	70.0	—	8.0	2.0	14.0
Berry Crunch... Food 2 Food 2 • KINGSTON MARKETING CO Berry Crunch Sweetened Corn And Oat Cereal	59.0	382	88.2	41.2	—	2.9	5.9

Toasted Rice Cereal vs Original With Chocolate Chips Coconut, Almonds, Pumpkin Seeds, Sunflower Seeds, Pecans & Chocolate Chips Granola, Original With Chocolate Chips

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Rice... Food 1 Food 1 • THE KELLOGG COMPANY Toasted Rice Cereal	100.0	375	90.0	10.0	—	—	7.5
Original Wit... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Original With Chocolate Chips Coconut, Almonds, Pumpkin Seeds, Sunflower Seeds, Pecans & Chocolate Chips Granola, Original With Chocolate Chips	10.9	481	29.6	18.5	7.4	40.7	14.8

Cap'n Crunch, Sweetened Corn & Oat Cereal, Peanut Butter Crunch vs Apple Cinnamon Crispy Light Granola, Apple Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cap'n Crunch... Food 1 Food 1 • MITLITSKY'S EGG FARM Cap'n Crunch, Sweetened Corn & Oat Cereal, Peanut Butter Crunch	38.9	407	77.8	33.3	3.7	9.3	7.4
Apple Cinnam... Food 2 Food 2 • INVENTIVE PRODUCTS LABORATORIES, INC. Apple Cinnamon Crispy Light Granola, Apple Cinnamon	69.4	455	72.7	16.4	7.3	14.6	7.3

Organic Almond Blueberry Instant Oatmeal With Probiotics, Almond Blueberry vs Organic, Quick Cooking Oats

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Almo... Food 1 Food 1 • MEIJER, INC. Organic Almond Blueberry Instant Oatmeal With Probiotics, Almond Blueberry	63.4	389	70.4	18.5	9.3	8.3	13.0
Organic, Qui... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Organic, Quick Cooking Oats	44.4	375	67.5	2.5	10.0	6.3	12.5

Honey & Oats Granola With Almonds, Honey & Oats With Almonds vs Toasted Muesli, Maple & Nuts

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey & Oats... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Honey & Oats Granola With Almonds, Honey & Oats With Almonds	63.0	455	67.3	20.0	7.3	18.2	9.1
Toasted Mues... Food 2 Food 2 • COMMON GROUND USA INC. Toasted Muesli, Maple & Nuts	28.8	375	48.4	14.1	25.0	12.5	10.9

Corn Squares Oven Toasted Corn Cereal vs Original Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Squares... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. Corn Squares Oven Toasted Corn Cereal	49.4	367	86.7	10.0	3.3	—	6.7
Original Cereal Food 2 Food 2 • KELLOGG COMPANY Original Cereal	53.7	310	70.7	13.8	22.4	2.6	19.0

Cereal Comparisons For Diabetics